A problem I have that I think is fairly common:

1. I notice an incoming message of some kind.
2. For whatever reason it's mildly aversive or I'm busy or something.
3. Time passes.
4. I feel guilty about not having replied yet.
5. Interacting with the message is associated with negative emotions and guilt, so it becomes more aversive.
6. Repeat steps 4 and 5 until the badness of not replying exceeds the escalating 4/5 cycle, or until the end of time.

Curious if anyone who once had this problem feels like they've resolved it, and if so what worked!